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Plantar fasciitis

Running / Popular

Recognise, treat and rehab heel and arch pain.

What coaches agree on

  • Roll or massage the bottom of the foot with a ball, roller, or a frozen water bottle to ease pain and loosen the tight tissue.
  • Stretch the calf and Achilles regularly - tightness there is a major driver of strain on the plantar fascia - and build calf strength once the sharp pain has settled.
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  • Strengthen the small muscles of the foot and the big toe with drills like short-foot holds and toe yoga; big toe weakness shows up again and again in runners with this condition.

Common mistakes

  • Assuming the pain has resolved just because it eases during the day, with rest, or over a quiet spell is a common misread - without fixing the underlying weakness or tightness it typically comes back once normal activity resumes.
  • Relying on custom orthotics as the main fix is usually unnecessary and doesn't address the real cause - most runners don't need them, and at best they only bring short-term relief.